How Do Muscles Work In The Golf Swing?

How Do Muscles Work In The Golf Swing?

In my previous discussion on golf training, I emphasized the importance of tailoring your practice to suit your individual physical condition. Even if you have a great golf swing or invest in expensive equipment, it won't guarantee improved performance if you've already sustained an injury. The control of the golf swing lies in the hands, specifically in the grip of the golf club, which extends from the wrist, elbow, shoulder, and torso.

Dr. Virayut Chaopricha

Orthopedic Surgeon at Vibhavadi Hospital, explains the workings of muscles in the golf swing.

In golf training, it is crucial to adapt your exercises to suit your physical condition. Once an injury has occurred, no matter how good your golf swing is or how many high-priced accessories you purchase, they won't magically enhance your golf game. The control of the swing resides in your hands, which grip the golf club and extend from the wrist, elbow, shoulder, and torso.

The body's movements are controlled by the brain through the central nervous system. This allows you to consciously control muscle movement as well as the automatic nervous system, which controls muscle function without your conscious effort. Examples of these muscles include the cardiac muscles (heart muscles) and smooth muscles found in the digestive and circulatory systems. You cannot voluntarily slow down or stop your heart from beating, and if you reach the age of 70, your heart will have beaten approximately three billion times without ever pausing. If your cardiac muscles stop resting, it means you won't have the opportunity to play golf anymore.

Figure 1 depicts the muscle fibers of the body under the influence of mental power.

The muscles under your voluntary control are the striated muscles, such as the muscles in your arms, legs, neck, and back. If you don't train them properly, these muscles will not work in harmony. Within the golf swing, multiple sets of muscles work together in a coordinated and sequential manner. They don't contract simultaneously, and if you imagine all the muscles being stiff and tense at once, it resembles the physical condition of a deceased person within 3 to 4 hours up to 24 hours, where muscle fibers are tightly adhered due to the lack of energy supply to the muscle cells. The muscle fibers cannot relax until the proteins begin to break down naturally. Only then can the muscle fibers detach from each other.

If you are excessively excited or overly focused, your muscles will tense up, and you won't be able to control your swing properly. For example, during the downswing before impact, your left elbow should extend using the triceps brachii muscle. If you contract the muscles on the front side of your elbow, the biceps brachii muscle, your left elbow will flex, causing you to mishit the ball or miss it entirely.

Image 2 showcases the biceps brachii muscle and the triceps brachii muscle.

The golf swing involves a continuous transfer of force from the arm to the wrist and ultimately to the golf clubhead. The muscles must generate force by initiating the rotation of the left arm before exerting the force that controls the wrist. During the downswing, it is important not to strike downwards from the top. Instead, the left shoulder should rotate downward until the right elbow reaches hip level, utilizing the triceps brachii muscle to control the wrist and deliver force to the clubhead at the point of impact (see Images 3 and 4).

Most amateur golfers tend to start their swing by striking downwards from the top, resulting in a lack of force transmitted to the clubhead and causing the clubface to open, resulting in a slice.

Image 3 illustrates Tiger Woods during the downswing, generating force and transferring it to the clubhead. It begins with the rotation of the torso and left arm before accelerating the extension of the right arm and wrist while maintaining body weight.

Image 4 demonstrates that the force generated by the rotation of the left arm initiates first and then decreases. The force that accelerates the clubhead through the wrist begins after the initial muscle group and progressively increases until it passes the impact zone.

To generate force through the contraction of the muscles, you must utilize a chain reaction. If you tense too much or rely on the muscles we use in our daily lives, such as striking downwards with the arm without coordinating the movement with the legs, torso, and shoulders, it not only fails to generate a continuous force but also affects the swing plane.

In conclusion, here are some key points for golfers:

1. Proper grip of the golf club is crucial because your hands are the only link between you and the club. If you are unsure, seek guidance from a golf instructor to ensure correct positioning. Additionally, practice on your own until you are confident that when you address the ball, the clubface and target line are perpendicular, even after the backswing and during the slow downswing when the clubface should still be aligned with the target line.
2. Practice your swing, starting with accelerating the clubhead towards the impact zone when your right elbow returns to hip level and your hand is ready to strike. For golfers who struggle with distance, direction, or are new to the game, it is advisable to seek instruction from a golf professional rather than solely relying on self-practice.